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PE Lesson Plans for High School (FREE High School PE Activities)

• Doug Curtin
• November 17, 2021

Physical education teachers have a lot to cover! We have put together a week’s worth of PE lesson plans for high school students that range in fitness, nutrition, yoga and more. We hope you enjoy the free content and give some lessons a try with your students! 

Struggling to find engaging PE activities for high school students ?

Finding quality physical education lesson plans for high school is no simple task! Getting the right instructional materials that will engage and excite your students while not breaking the bank is hard! 

Yes, you can search online, go to a Shape America conference, or talk to fellow PE teachers and find hundreds of PE activities and physical education lesson plans to use.

But, you will often end up with tons of phys ed games for high school students that are fun once and then quickly lose student’s attention. Or, you end up finding workouts that have barely clothed models that are a far cry from what you want for high school fitness lesson plans . 

What is there for high school PE ?

Producing high school physical education units on multiple topics is tough!

Do you feel like you are a jack of all trades and yet a master of none? You only have so much money in your budget and time in your day to teach all the different PE topics well. You are left asking yourself, 

• What equipment do I need for fun and cutting edge PE games for high school ? 
• Do I have the right equipment to run PE workouts for high school ? 

How does this all even fit into what my administrators want for high school physical education lesson plans ?

A week’s worth of free PE lesson plans for high school classes

When you feel like you are at stalemate with your lessons, sometimes it doesn’t hurt to sample! With so many great phys ed lesson plans for high school, it is hard to make sense of all that is out there. Here you will find a sample week of high-quality content that high school pe teachers tap into on a yearly basis. 

With a combination of fitness, nutrition, yoga, and dance, there is something to for every student to look forward to in the week. Additionally, you’ll find that some days give you a little extra time to sprinkle in some of those fun pe games that your kids still long for!

Day 1: Intro To Fitness – Air Squat & Hinge 

Many students arrive to high school needing a full introduction to foundational human movements. Even if they did learn things like the squat, lunge, hinge, press, and pull at the middle school level, chances are that your high school physical education class will greatly benefit from movement review. 

Today, we are beginning our movement and fitness journey by learning two of the most important foundational human movements – the Squat & the Hinge.

• 2 Minutes of light cardio
• Spiderman & Reach – 1 Minute Continuous Movement, Alternating 
• Alt. Samson – 1 Minute Continuous Movement
• Good Mornings 4 x 10 Reps 
• Elbow Plan 4 x :20 Seconds 
• 1:00 Rest After Each Round
• Introduce the 4 points of performance 
• Air Squat 2 x 5 Reps

5 Rounds Of 10 Air Squats + 2:00 Walk/Jog/Run

Day 2: Intro To Nutrition – Calories 

Are you tasked with teaching wellness within your physical education class? If you need a day off from physical activity and in need of lesson ideas, nutrition can be a fantastic addition. 

While nutrition can be a part of k-12 physical education plan, high school is often the first time where students can start to contextualize the science and practical application of nutrition. With written and video lessons, paired with chapter questions students have an interactive way to start exploring their everyday nutrition.

• Written lesson breaking down what our body sees when we eat and how many calories we need 
• Video breaking down energy and chemistry of calories
• Check out the full lesson segment here
• Written lesson discussing signs of not eating enough or eating too much 
• Video introducing and explaining the hunger to fullness scale
• Check out the full lesson segment here 
• 9 chapter questions provided that can be either done individually or incorporated as part of a group discussion

Discover the Power of PLT4M

Curious how more than 10,000 PE teachers are using PLT4M’s Fitness and Wellness Curriculum and digital learning software? 

Day 3: Intro to Fitness – Press & Pull 

Returning back to another fitness lesson plan for high school PE. Now, we hit the upper body and learn how to safely press and pull. We focus on scaling and modifying with all our physical activity, but place a special emphasis on this with things like pressing and pulling. 

In this lesson students will learn how to appropriately scale the level of difficulty the push up and inverted row.

• Shoulder Warm Up – 15 Slow Reps per movement 
• 1:00 Jumping Jacks
• Introduce the 4 points of performance of push up  
• Review movement scaling and elevating the push up 
• Elevated Push Ups 4 x 5
• Introduce the 4 points of performance of the inverted row 
• Inverted Row 5 x 5
• Introduce the butterfly sit up 
• Butterfly sit up 2 x 5
• AMRAP 8: 60 Jumping Jacks, 10 Push Ups, 10 Butterfly Sit ups

Day 4: Intro To Yoga – Standing Poses 

Yoga is one of the most popular exercise options and requires no equipment. But as a physical education teacher you may not feel comfortable teaching yoga. 

Like any type of physical activity, yoga has basic components that can be introduced as an excellent start. In this lesson, students will get a chance to try and practice four of the most popular standing poses in yoga, and then put them into a more traditional flow.

• Begin yoga integration 
• Flow Sun A with performance and refinement cues 
• Flow Sun A using breath to movement
• Chair Pose Intro & Practice 
• Warrior 2 Intro & Practice 
• Extended Side Angle Intro & Practice 
• Reverse Warrior Intro & Practice
• Apply new poses to a full flow 
• Practice 2 times through, 1 slow, 1 faster

Day 5: Dance Fitness 

Many physical education programs have what is called a ‘fun Friday.’ If you arrive on day 5 and want to give the choice of different gym games for high school students, then go for it!

You have had a great week of lessons, and your students can now have some time to explore and play different games like frisbee, badminton, or volleyball that you have throughout the gym. 

If you want to have a little more structure but keep the fun, give dance fitness a try! A trending topic in the world of fitness, dance gives students a fun way to sweat and move.

• Get moving with some light cardio 
• Layer in a few static stretches
• Introduce and and practice the 8 main dance moves for the main cardio effort
• Put the 8 dance moves to work through a fun sequence following along with Coach Alexa
• Let your heart rates come back down and hit some stretches before going on with the rest of your day

Let us do the heavy lifting! Get access to our complete lineup of PE lesson plans for high school students

This was just one week of PE lesson plans to give you a taste! At PLT4M, you can tap into hundreds of high school physical education lesson plans that fit your goals and needs. Tap into fitness, flexibility, yoga, dance, weightlifting, and more all in a centralized and easy to use spot. 

All of PLT4M’s instructors make these resources with high school students in mind and work to keep it fun and engaging. On top of keeping your students excited about PE, keep your administrators happy knowing all of PLT4M’s programs are aligned to Shape America national standards.

How are Plt4m’s high school PE units delivered?

PLT4M is totally flexible and customizable to your classroom, students and teaching style. Use it as much or as selectively as you like to enhance your curriculum. PLT4M is designed to work seamlessly with your classroom technology, whether you have a projector, are one-to-one, or can allow students to use their phones. 

What types of high school physical education activities do you cover?

Our ever-growing library of original content includes a variety of programs intended to spark lifelong physical literacy. Check out the options below: 

• Weight Training 
• Dance Fitness 
• Mindfulness 
• Remote Learning 

Do you only provide fitness activities for high school students?

No, we also have PE lesson plans for middle school students that are age appropriate and engaging! There is something for everyone within PLT4M! 

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Yoga in Physical Education

Yoga is also a sport in Physical Education. Nowadays, Yoga has become very popular throughout the world. The present age can be said the age of stress, tension and anxiety. So, most of the persons have not been living a happy and fruitful life. In western countries, Yoga has become a way of life. It has a vital significance in the life of human beings.

Explore about Yoga and its different Kinds

• What are the advantages of Yoga?
• Rules for Yoga Practice in Hindi
• Class 11 Physical Education
• Class 12 Physical Education

The history of Yoga is indeed ancient. Nothing can be said firmly about the origin of Yoga. Only it can be noted that Yoga originated in India. The available evidence shows that the history of Yoga is related to Indus valley civilization. At that time, people used to do Yoga based on a secondary source. It can allude that Yoga originated approximately 3000 BC in India. Patanjali wrote the first book on Yoga in 147 BC. Yoga is derived from a Sanskrit word ‘”Yoj’ which means union or join.

• 1. According to Patanjali, yoga means to control the desires of a human being.
• 2. The system of yoga is built on the three main structures: exercise, breathing and meditation.
• 3. The practices of yoga are designed to put pressure on the glandular systems of the body, increase its efficiency and total health. The body is looked upon as the primary instrument that enables us to work, and so a yoga student treats it with great care and respect.
• 4. Breathing techniques are based on the concept that breath is the source of life in the body. The yoga student gently increases breath control to improve health.
• 5. The two systems of exercise and breathing prepare the body and mind for meditation, and the student finds a straightforward approach to a quiet mind that allows silence and healing from day-to-day stress.
• 6. Regular daily practice of all three parts of this structure of yoga produces a clear, bright mind and a healthy, capable body and mind.

The eight steps or elements of classical yoga are:

Asanas are the first and the most important stage of yoga. They are specific body postures practised to keep the body healthy. Asanas help in exercising every muscle, nerve and gland of the body and are thus highly useful in maintaining physical fitness. Mentioned below are the Sanskrit names (along with the English name) of the major asanas.

Some of the asanas are discussed below:

Padmasana means lotus posture. This asana gives the appearance of a lotus. It is the best asana for contemplation.

• Sit on the ground by spreading the legs forward.
• Place the right foot on the left thigh and the left foot on the right thigh.
• Place the hands on the knee joints as shown in the figure.
• Keep the body,back and head hand erect.
• Eyes should be closed.
• It helps in improving concentration and memory.
• It helps to preserve vital fluids in the body.
• It prevents abdominal disease and female disorders.
• It brings peace and longevity

On performing this asana sensation is felt in the body.We should do the movement in relaxed manner. Inhale slowly and exhale slowly. While drawing the abdominal region inwards and expanding the chest, focus the attention on breathing.

1. With knees, ankles and big toes touching the ground, take a kneeling position. 2. One should sit on the heels and place palms on the knees as shown in the figure. 3. Draw the abdominal region inside and expand the chest.

1. The blood pressure patients will benefit from this asana. 2. It also strengthens the spine.

Also known as sun salutation, the Surya Namaskar is one of the best exercises that one can perform.The benefits accruing from these exercises are unique and excellent. The Surya Namaskar is performed usually early in the morning facing the morning rising sun. It is done in 12 steps, each step having its own posture with its own breathing pattern.

• 1. Stand erect facing the sun with palms folded and both the thumbs touching the chest. Breathing: Inhale while raising the hands and exhale as hands are brought down.
• 2. Raise hands upward, with feet firmly on the ground and bend backwards and stretch arms Breathing: Inhale
• 3. Slowly bend forward,hands touching the earth,head touching the knees. Breathing:Exhale
• 4. Set both hands with palms down firmly on the ground, pull the left leg backward, raise the head looking the sun. Breathing: Inhale.
• 5. Bring right leg back close to left leg keeping hands and leg straight.Bend the body at the hip forming an arch. Breathing:Exhale.
• 6. Stretch yourself fully on the ground in the saashtanga Namaskar pose. Feet, knees,thighs, chest and forehead touch the ground with the hands stretched out. Now slowly turn the head to the sides first to left and then to right. Breathing inhale first and then exhale fully.
• 7. Slowly raise the head bend backward as much as possible, hands straight. Breathing Inhale.
• 8. Parvatasana – same as step 5. Breathing: exhale.
• 9. Same as step 4 with the difference that the right leg is brought forward Breathing: inhale
• 10. Same as step 3 – Breathing: exhale
• 11. Same as step 2 – breathing: inhale
• 12. Same as step 1- Breathing, exhale: inhale and exhale.

1. Surya Namaskar improves the physical body prana (breathing) mind, intellect and the bliss components of the entire human personality. It can be used as a personality development tool. 2. It also reduces the extra fat from your body. 3. It improves body posture. 4. It strengthens the body muscles.

Copyright 2024 by Tiwari Academy | A step towards Free Education

• Pete Charrette

How to Incorporate Yoga Into Physical Education: 20 Poses and Postures to Use in a PE Class

Adding yoga to physical education is an excellent way for students to learn about and experience the various benefits of yoga and mindfulness. Yoga movements and poses can help students learn about their bodies and understand how to move with proper alignment and posture, as well as improve strength, flexibility and balance. It also has the added benefit of helping students focus and concentrate on the task at hand, allowing them to stay engaged in the class. Additionally, yoga can help to reduce stress and anxiety levels in students, making them better able to deal with challenging situations both in and out of the classroom.

Pics by Bo Phillips @Bo Phillips10 and Mrs. Hochman (& Mr. Ramlow) @CopelandD70PE

This blog post will explore the benefits of providing yoga classes in a physical education program and provide guidance on how to successfully integrate it into your curriculum. I will also highlight 20 yoga poses that can be implemented in class lesson to help students practice their mindfulness skills while having fun. These yoga poses are perfect for students of all levels, whether they're beginners or experienced yogis. They work well as part of a warm-up routine, cooldown session or focused lesson.

Pic by Bo Phillips @Bo Phillips10

What are the benefits of implementing yoga in PE?

1. Yoga Improves Muscle Strength, Flexibility and Balance – Yoga helps to build strength, flexibility and balance in all students, regardless of their physical abilities. It is not only a great form of exercise, but the health benefits are outstanding.

2. Yoga Helps to Develop Focus and Concentration – Practicing yoga in class can help students to focus better on their tasks, as well as increase their overall concentration levels. It is great for helping them in their academic pursuits.

3. Yoga Enhances Stress Relief – Overall, students who participate in a yoga class report lower levels of stress and anxiety, allowing them to stay engaged and focused during the school day. Not only can Yoga serve as a means of relaxation, but it can also act as aerobic exercise by raising students' heart rates for a specific amount of time.

4. Yoga Increases Body Awareness – Yoga poses and movements can help students become more mindful of their bodies, teaching them how to move with proper alignment and working on any area they may have trouble with.

5. Yoga Provides Opportunities for Group Interaction – Yoga is a great way for students to interact with each other as well as with the teacher, fostering team building skills.

Will incorporating yoga classes in physical education help cover standards?

Not only is learning yoga beneficial for students, but it also helps to cover important standards. By focusing on building strength, flexibility and balance with yoga poses, teachers can be sure that they are incorporating all of the necessary components into their lesson plans. The yoga movements and poses highlighted in this blog article directly match-up with SHAPE America Standard 2 which states: The physically literate individual applies knowledge of concepts, principles, strategies and tactics related to movement and performance .*

How can I incorporate yoga into a PE lesson?

Now that you know some of the reasons why incorporating Yoga into physical education is beneficial, let’s look at some tips for successfully implementing it:

Start out slowly - Don’t expect students to be experts at yoga right away! You are not teaching power yoga or yin yoga right away! Provide simple poses and step-by-step instructions so that they can learn gradually through regular yoga practice. Explain how each pose can help improve physical fitness, mental focus and relaxation.

Incorporate Yoga into warm-up and cool-down activities - Focus on poses that improve flexibility through physical activity, such as Child's Pose, Mountain Pose, Downward Dog, or an Upward Dog Stretch.

Consider different levels - Not all students will be comfortable with the same poses. Consider providing options for different levels of difficulty so that everyone can participate at their own level. The key to teaching yoga is working with the students in front of you.

Set a positive atmosphere - Make sure to create an environment where students feel safe and supported while trying yoga poses. Allow the students to move freely through each pose. Use yoga mats if possible. Provide guidance only if they show difficulty with a certain pose. Make it fun!

Teach proper breathing techniques - This will help the students learn to relax their bodies and mind during yoga practice. Encourage the students to practice mindfulness through deep breathing exercises. Have them focus on their breath, how the pose feels, and how it benefits their body.

Give feedback - Offer supportive feedback and corrections as needed so that students can learn proper technique and form. In addition, foster a sense of connection and support between classmates by encouraging them to help each other out. If you want to be even more helpful, get guidance from a certified yoga teacher to help you with your lessons.

20 Yoga Movements and Poses for Physical Education Classes

Yoga is an excellent way to supplement physical education activities and create a more holistic approach to learning. Below are 20 yoga postures that can be used in a PE class yoga workout.

Assign these yoga activities to your students as solo tasks, or have them work in pairs or small groups where they take turns teaching each other (on a yoga mat if possible) at designated stations around the learning area. The activity can also be done by the entire class as one large yoga session with a teacher leading the instructions.

1- Basic Poses (Level 1)

Child' Pose- Sit back on your heels and roll your midsection forward. Bring your forehead to rest on the ground in front of you. Stretch downward and extend your arms in front.

Mountain Pose- Stand tall with your feet together. Keep your shoulders relaxed and raise your hands over your head with your palms facing each other. Reach up high.

Upward Dog - Place your hands on the floor alongside your body. Keep your elbows in close and press down through your hands. Straighten your arms and lift your torso slightly off the floor.

Easy Pose- Sit and cross your legs in front of you. place each foot beneath the opposite knee. Fold your legs in toward your torso and place your hands on your knees.

Downward Dog- Start on all fours and walk your hands a few inches forward. Curl your toes under and slowly press your hips up toward the ceiling. Bring your body up into an inverted V.

2- Basic Poses (Level 2)

Bridge - Lie on the floor with your knees bent directly over your heels. Press your feet into the floor as you lift your hips up off the floor. Push your arms downward.

Triangle Pose- Extend your arms out to your sides and bend over your left leg. Move your left hand towards the floor and extend your fingertips of your right up to the ceiling.

Cobra Pose- Lying facedown on the floor, tighten your core and push your hips downward.

Press your shoulders down and raise your chest toward the wall in front of you.

Warrior Pose- With your legs apart, turn your left foot out 90 degrees and your right foot in slightly. Extend your arms out to the sides and bend your right knee to 90 degrees.

Head to Knee; Forward Bend- Sit down and bring the sole of your right foot to the inside of your left thigh. Hinge forward from your hips and fold over your left leg. Extend your arms forward.

3- Intermediate Poses (Level 3)

Boat Pose - From a sitting position, lean back and slowly raise your legs up and off the ground. Stretch your arms out towards your feet and hold the position.

Salutation Seal- Sit comfortably with your legs crossed in front of you. Bring your palms together and press your hands firmly against each other. Keep your chin in close to your body.

Tree Pose- Shift your weight onto your right leg and place the sole of your left foot inside your right thigh. Bring your hands in front of you in a prayer position with your palms together.

Seated Twist- Cross your left foot over the outside of your right thigh and bend your right knee. Place your right elbow outside your left knee and your left hand on the floor. Twist your body.

Low Lunge- Take a giant step forward and bend your front knee to 90 degrees. Keep your front shin upright to the floor and place your arms straight up over your head.

4- Advanced Poses (Level 4)

Cow Face Pose - Sit down and bring your right leg underneath your left leg. Reach your right arm down your upper back and cross your left arm around and up from your lower back. Hold the pose.

Crow Pose- Press your palms to the floor and walk your feet forward until your knees touch your arms. Bend your elbows and lift your heels up and off the floor. Toes stay on the floor.

Pigeon Pose- Bring your left knee between your hands and place your left ankle near your right wrist. Extend your right leg behind you and balance your weight evenly.

Lotus Pose- Sit down and bend your right knee toward your body. Lift your left ankle up and across to the crease of your right hip. Cross your right ankle over the top of your left shin.

Bharadvaja's Twist- From a sitting position, shift your weight to your left side, then bend your knees and bring your legs to the right. Twist and hold your upper torso to the left.

Final thoughts

Yoga is a great way to incorporate physical exercise and mental relaxation into physical education. It can help students build strength, flexibility, balance, coordination and focus while engaging in mindful breathing practices. Implementing yoga poses can also be a fun way to provide variety to PE classes. To begin incorporating yoga into PE classes, it is important to start with basic poses (Level 1) and gradually progress to more difficult poses (Level 4). It is also important to provide detailed instructions on pose alignment, teachings on breathwork, and offer modifications as needed. I have provided a list of 20 Yoga poses and movements that can be used in PE classes. With these simple tips and poses, you can easily incorporate yoga into your PE classes to benefit your students both physically and mentally.

Thank you for reading this blog post on implementing yoga into physical education! These tips and movements hopefully give you a starting point for your own PE classes. Namaste Yoga teachers!

*SHAPE America. (2013). National Standards for K-12 Physical Education. Reston, VA: Author.

Need resources?

Do you need some PE Yoga Movement Challenge Cards that can easily help you teach poses and postures like the ones discussed in the yoga in PE article above? Would it help to have easy-to-implement visuals that include detailed instructions and state-of-the-art graphics? Cap'n Pete's Power PE has you covered!

Fill in the form below to download 12 FREE fun and active PE Movement Challenge Cards with a variety of yoga poses and postures to teach in your physical education classes.

The set is a PDF digital download that includes twelve visuals (cards) that teachers can use for teaching Mindfulness through YOGA Poses. The cards make it EASY for physical educators to help guide students through a variety of engaging YOGA movements and they provide opportunities for them to develop their flexibility, muscular strength, and endurance.

This freebie set will be sure to enhance your PE curriculum for years!

If you REALLY want to expand your physical education program's arsenal, check out Cap'n Pete's, 6 Resource Yoga in PE Super Bundle . Inside this packet you will find a variety of YOGA instructional materials and visuals that can be used by physical education teachers, classroom teachers, coaches, fitness instructors, camp counselors, and any other leaders of movement-based activity.

You can download them from either of the following platforms: Cap'n Pete's Power PE Website or Teachers Pay Teachers- Cap'n Pete's TPT Store

The Super Bundle consists of 6 of Cap’n Pete’s YOGA-Related products that include:

1. YOGA Instructional Cards- "Kid Friendly" Cues and Visual Illustrations

2. Fidget Spinner PE Spin Boards- 9 YOGA, Balance and Flexibility Spin Boards

3. Fitness Adventure Series- Mindfulness Mission

4. PE Spin & Move- Yoga Edition

5. PE Distance Learning Series- 24 Yoga Poses for Home

6. Yoga Poses- Top 10 Movement Visuals

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• Fitness Activities

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Physical Education teachers are truly amazing! I have believed this ever since I become one back in 1986 and I was reminded of how truly special they are the other day while reviewing 236 responses to a survey that S&S conducted on PE Central. Question number 21 of the survey reads, \93What gets you most excited about your physical education job?\94 Continue to read full blog post

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Nicki Newman Case, PEC Facebook Post " I wanted to thank PE Central for sending me an email that said I won $50 for a published kid quote. I am going to let the kid who wrote the Valentine help me pick out what he wants from the S&S catalog to use in our gym. I am also going to buy him the "I got Published" t-shirt. THANK YOU! I presented the winner of the Kids Quote of the Week with his T-shirt this morning at assembly! He LOVED it! "

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Mindfulness and Yoga in Physical Education

I always refer to my roots growing up in a small rural community in Oklahoma. You name the sport, I played it—if that sport was football, basketball, or baseball.  A small town often equals limited introduction to new activities. Even after many years of teaching, I still never dove into the world of yoga.

That changed three years ago when I transitioned into a Montessori environment. It began with these two quotes from the Montessori training,

“If we consider physical life on one side and mental life on the other, we break the cycle of relation, and the actions of man remain separated from the brain.” “The true objective of movement is not to favor better breathing or nutrition, but rather to serve all of life and the spiritual and universal economy of the world.” (Maria Montessori)

Wow! That’s a lot to think about.

Benefits of Yoga in Physical Education

• Improves flexibility
• Builds muscle strength
• Helps with posture
• Improves balance

There are many ways that you can align the physical benefits of yoga to our national physical education standards. But the greatest benefitsI have noticed involve using the tenets of yoga in our Montessori environment.

Mindfulness in PE

The practice of mindfulness, calm bodies, and calm minds is used throughout my school. We live in a very fast-paced environment where we are constantly moving from one thing to another. Some children struggle with the self-regulation needed to experience calm and relaxation. We take time in the classroom and the physical education setting to explicitly teach breathing and mindfulness techniques. Yoga pairs well with this, allowing students to slow down and notice what is happening with their bodies. Yoga teaches children to breathe deep, inhaling through the nose and exhaling through the mouth. Since moving to the Montessori campus, I have seen progress in the ability of students to calm down, quiet their minds, and handle stress using yoga and breathing techniques.

Peer Meditation

I have used Dynamic Physical Education by Dr. Pangrazi as a resource since I was first introduced to the book in college. In Chapter 6, he talks about management and discipline in the physical education setting. One section focuses on the use of peer mediation. Peer mediation is similar to conflict resolution except that it is student-directed instead of being teacher-directed. The ground rules from the book are as follows:

• The problem will be solved.
• The truth will be told.
• The full story will be heard without interruption.
• All parties will act in a respectful manner.
• All discussion will be confidential.
• The solution will be implemented.

We use a resource in our school setting that is very similar to peer mediation based on the book ThePeace Rose by Alicia Olson. We use a yoga mat in our physical education setting that allows students to calmly express their feelings to each other and reach an agreement. In some cases, students visit the mat as an alternative to a “time out” to practice breathing and self-regulation in order to rejoin the group and fully engage in the physical activity.

Social Emotional Learning in Schools

There is a national focus on incorporating Social EmotionalLearning into the foundation of school instruction. This includes teaching children how to successfully regulate their own emotions, thoughts, and behaviors in a variety of situations. The results of this instruction extend far beyond physical and emotional well-being. For additional information on theCore SEL Competencies and the benefits of incorporating these competencies into your instruction, you can visit the Collaborative for Academic, Social, andEmotional Learning ( CASEL )website.

Yoga Resources:

• Yoga: Strike a Pose in P.E. – Dr. Lisa Witherspoon
• Teaching Yoga in Middle School – Jonette Dixon
• Yoga in PE: Teaching Tips to Get Started – Jessica Shawley

Yoga Equipment:

Gopher offers a wide range of yoga and stretching equipment to develop both the physical and reflective practices of yoga.

• Instrux™ Yoga Mat – A yoga mat that comes with instruction built in.
• YogaDotz – Create a circuit-style yoga routine with yoga poly spots.
• ClassPlus™ Yoga Mat Packs – Enough yoga equipment for your entire class.

As I continue through my path in education, I’m constantly searching for new ways to not only handle conflict resolution but to increase the physical and emotional well-being of my students. If you haven’t given yoga a try, take a deep breath and explore a new adventure.

If you have any suggestions of your own, please share them in the comments below!

One Response

Our art/music/PE departments are wanting to propose a class for students to come to for Mental Health support, completely separate from the traditional classes that we teach. I know your blog mentions participating in yoga and mindfulness in PE but do you offer anything extra for students who would benefit from more time away from the classroom completely focused on mindfulness?

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Department of Kinesiology

Activity and General Education Classes

Flow and focus.

The Department of Kinesiology at San Jose State University is proud to have the most comprehensive and robust activity program among California universities. We offer over 60 types and levels of classes on exercise, physical activities, martial arts, dance, aerobics, and sports to meet the needs of 10,000 SJSU students per academic year. The activity program teaches students, staff, and faculty fitness principles, health and wellness, longevity best practices, active lifestyles, and safety across the lifespan.

Physical Education Requirements

• It is important that all students admitted to SJSU, regardless of major, have an opportunity to expand their knowledge and skills in physical activities. To accommodate the needs and interests of SJSU students, the Department of Kinesiology offers a diverse selection of activity courses which have the following goals: - To provide a fundamental understanding of the influence physical activity has on physical and mental well-being; - To promote development of a repertoire of skills for constructive leisure activity and a physically active lifestyle important to maintaining health; - To provide an understanding of the guidelines for developing and maintaining physical fitness throughout the lifespan; - To provide exposure to a variety of lifetime fitness activities and sports; and - To enhance the student's liberal arts education and develop a well-rounded individual.   All undergraduate students who matriculate at SJSU, except those majors that are exempt as listed under  Major Exemptions , are required to complete two units of physical education from Kinesiology/Dance activity courses (University Policy S14-11). Two distinct activity courses or a single activity course of two or more units may be used to satisfy the PE requirement. One units of Intercollegiate Athletics may be used to satisfy the PE requirement. Veterans who have completed at least one year of active duty in the armed services (Army, Navy, Air Force, Marines or Coast Guard) have satisfied the physical education requirement. Kinesiology activity courses at SJSU are not repeatable for credit. To challenge a course that meets the requirement, students must consult the Department of Kinesiology at least one semester prior to graduation.  Physical Education Requirement Petition Form Link: https://www.sjsu.edu/ue/student-petitions/graduation-requirements.php#PE . 

Descriptions of Activity Classes

• KIN 001 - Adapted Physical Activities Structured individualized physical activities to enhance physical/motor fitness and develop an active, health-oriented lifestyle for students unable to participate in the general activity program.   KIN 002A - Beginning Swimming This course is designed for the non-swimmer and beginning swimmer. It is assumed that all students enrolled in the class have had little or no experience in learning the basic skills of swimming. The course is designed to instruct the student in the basic skills necessary to enable him/her to swim safely in deep water. There are no prerequisites for the course.   KIN 002B - Intermediate Swimming This course is designed to meet the needs of students who have completed satisfactorily the skills involved in beginning swimming.   KIN 002C - Advanced Swimming This course is designed to refine and extend the development of advanced skills in swimming.   KIN 005 - Lifeguard Training This course is designed to teach the basic concepts involved in "nonsurf" lifeguard training in accordance with the American Red Cross and the criterion set forth by that organization.   KIN 008 - Skin and SCUBA Diving Both skin and SCUBA diving skills for enjoyment and to understand dangers connected with the sport. NAUI certificate awarded upon completion of requirements. Prerequisites - KIN 2C or equivalent. Misc/lab - Lecture 1 hour/activity 3 hours. Units - 2   KIN 009A - Beginning Sailing Basic skills and safety knowledge in small boats for those with little or no sailing experience. Prerequisite: Student must be able to swim 100 yards without stopping, tread water for 5 minutes, and exit from an overturned dinghy. Students will be tested for this in the SPX pool. Sailing Class Video   KIN 010A - Beginning Kayaking Beginning skills and knowledge for those with little or no experience of flat water kayaking. The emphasis will be on safe operation at all times. Prerequisite: Students must be able to swim 100 yards without stopping, tread water for 5 minutes, and exit from an overturned kayak. Students will be tested for this in the SPX pool. Kayaking Class Video   KIN 11 - Beginning Rowing Basic skills and knowledge for those with little/no experience of rowing. Initial classes will be on indoor rowing machines, then eight -oared boats will be used. Students will learn both how to row and how to cox; improvement of strength/fitness is central. Prerequisite: Swim 100 yards without stopping; thread water for 5 minutes; don lifejacket in the water. Tested in pool. Rowing Class Video     KIN 013 - Beginning Rugby This course is designed to familiarize the student with the rules, skills, and basic concepts of modern Rugby Union Football. The class will equip the student to be an informed Rugby spectator and/or participant.   KIN 014A - Beginning Volleyball This course provides the student with the opportunity to learn and develop the basic rules and skills of volleyball, the 6-6 offense, and the defense against the 6-6 offense.   KIN 014B - Intermediate Volleyball This course provides the intermediate student with the opportunity to refine and perfect the basic volleyball skills and to master individual positions when using the 6-2 offense and the defense against the offense.   KIN 014C - Advanced Volleyball This course is designed to teach advanced skills, principles, and techniques necessary and fundamental to understanding and playing volleyball.   KIN 015A - Beginning Basketball This course is designed to assist students in the development of fundamental skills necessary for effective involvement in playing the game of basketball. Basketball Class Video   KIN 015B - Intermediate Basketball This course provides the intermediate student with the opportunity to refine and perfect the basic basketball skills.   KIN 18A - Beginning Handball This course is focused on the development of fundamental handball skills, basic tactics, simple strategies, etiquette and sportsmanship, rules, and their application in beginning games.   KIN 019A - Beginning Soccer This course is designed to introduce students to the game of soccer, and to provide students with the fundamental ability and knowledge needed to enjoy this game as players and as spectators.   KIN 020A - Beginning Badminton This course is focused on the development of fundamental badminton skills, basic tactics, simple strategies, etiquette, rules, and their application in single and double games.   KIN 020B   - Intermediate Badminton This course is focused on improving the quality of fundamental badminton skills, learning intermediate badminton skills and their application, developing intermediate badminton tactics and strategies, good sportsmanship, and playing more effective single and double games in elimination, round robin, and team competitions.   KIN 020C   - Advanced Badminton This course is focused on improving the quality of fundamental and intermediate badminton skills, learning advanced skills and their application, developing advanced badminton tactics and strategies, good sportsmanship, and playing high level games.   KIN 021A - Beginning Tennis This course is designed to give students a basic understanding of the game of tennis. Students will be given a chance to learn through lecture, demonstration, drilling, and match play.   K IN 021B   - Intermediate Tennis This course is focused on improving the quality of fundamental tennis skills, learning intermediate tennis skills and drills and application, developing intermediate tennis tactics and strategies, establishing proper manners, and playing more effective single and double games in elimination, round robin, and team competitions.   KIN 021C   - Advanced Tennis This course is focused on improving the quality (power, speed, control, and placement) of basic and intermediate tennis skills, learning advanced skills and their application, developing advanced tennis tactics and strategies, good sportsmanship, and playing high level games.   KIN 022A   - Beginning Racquetball This course is focused on the development of fundamental racquetball skills, basic tactics, simple strategies, etiquette, rules, and their application in single and double games.   KIN 022B - Intermediate Racquetball This course is focused on improving the quality of fundamental racquetball skills, learning intermediate racquetball skills/drills and application, developing intermediate racquetball tactics and strategies, good sportsmanship, and playing more effective single and double games in different formats.   KIN 023A - Beginning Archery This course is designed to introduce the student to the basic skills and concepts, provides the opportunity to learn, practice, and analyze correct shooting form and to participate in a variety of archery tournaments.   KIN 023B   - Intermediate Archery This course builds upon beginning level skills and knowledge and provides the opportunity to shoot a variety of different archery rounds.   KIN 024A   - Beginning Bowling This course is designed to give students a better understanding of the sport of bowling and develop fundamental bowling skills.   KIN 024B - Intermediate Bowling This course is designed to meet the needs of students who have satisfactorily completed the skills in beginning bowling. The course will add more advanced theory and techniques.   KIN 024C - Advanced Bowling Designed for students who are skilled bowlers.  A brief review of bowling fundamentals and principles will be followed by in depth lectures on application of principles. Drills will be used to improve skills.   KIN 025A   - Beginning Golf This course is designed for those who have never played golf before or who have played very little and have had no basic formal instruction. This course will provide the student with a sound set of fundamentals to prepare for further instruction, if desired.   KIN 025B   - Intermediate Golf This course is designed for those who have played some golf but have had little or no formal instruction. The student should finish the class knowing enough golf fundamentals, terminology, and rules to play the game and/or proceed on with private, advanced instruction.   KIN 025C - Advanced Golf This course is designed for people who might score from the high seventies to the high eighties on a regular basis.   KIN 027A - Beginning Table Tennis This course is focused on the development of fundamental table tennis skills, basic tactics, simple strategies, etiquette, rules, and their application of in single and double games.   KIN 027B - Intermediate Table Tennis This course is focused on improving the quality of fundamental table tennis skills, learning intermediate table tennis skills and drills and their application, developing intermediate tactics and strategies, good sportsmanship, and playing more effective single and double games in elimination, round robin, and team competitions.   KIN 028A - Beginning Gymnastics This course is designed to develop the students awareness and performance of basic skills in gymnastics.   KIN 029 - Cardio Kickboxing Cardio Kickboxing is a non-contact aerobic conditioning activity combining punches, kicks, traditional aerobic skills, and fitness activities. The course is designed to enhance cardiovascular endurance, muscular strength, and muscular endurance.   KIN 030 - Pilates Pilates employs an established exercise protocol designed to develop core strength, flexibility, posture, and range of motion. The course covers the fundamentals of a Pilates workout with an emphasis on breathing, alignment, neutral spine, and core stability.   KIN 031 - Body Sculpting Body sculpting employs exercise augmented with moderate weights to enhance fitness. The course is designed to improve muscle tone and endurance, flexibility, balance, and core stability. Body Sculpting Class Video   KIN 032 - Aerobics Aerobics incorporates exercise and music, using large, continuous, rhythmic movements to elevate the heart rate and produce a training effect. The course is designed to improve muscle tone and enhance cardiorespiratory endurance.   KIN 033 - Advanced Aerobic Activities Aerobic activities incorporating high intensity interval training, circuit training, cardio kickboxing, power step, and resistance training. This course is designed to enhance cardiorespiratory endurance, muscular strength and muscular endurance. Prerequisite: KIN 032 or KIN 034 or instructor consent.   KIN 034 - Step Training Step training is a low-impact aerobic conditioning activity designed to enhance cardiorespiratory endurance, muscular strength, and muscular endurance.   KIN 035A - Beginning Weight Training This course is designed to teach the basic concepts of weight training for muscular strength and endurance. Its goal is to provide students with knowledge about the principles involved in weight training and the health-related components of fitness through a variety of exercises.   KIN 035B - Intermediate Weight Training This course is designed for individuals with prior training experience and involves higher level exercises. Students will be exposed to a wide variety of machine as well as free weight exercises and will then design a program based on individual needs.   KIN 037 - Fitness Walking Fitness walking is a low-impact conditioning activity designed to develop cardiovascular fitness.   KIN 038 - Beginning Jogging Jogging is a moderate-impact activity designed to improve cardiovascular fitness.   KIN 040A - Topics in Modern Dance I See DANC 040A (below).   KIN 041A - Topics in Ballet I See DANC 041A (below).   KIN 042A - Topics in Jazz Dance I See DANC 042A (below).   KIN 044 - Line/Country Western Dance Basic skills, techniques, and rhythmic progressions of current line and country western dancing.   KIN 045A - Beginning Lindy Hop and Night Club Swing This course is focused on the development of fundamental Swing dance skills and knowledge. Steps, technique, and styling will be drawn from Lindy Hop, Jitterbug, Street Swing, Jive and Triple-Time Swing dances.   KIN 046A  - Beginning Social Dance This course is focused on the development of fundamental social dance skills and knowledge. Dances will be selected from the American Smooth (e.g. Waltz, Tango), American Rhythm (e.g. Rumba, Cha Cha) and night club (e.g. Hustle, West Coast Swing) dance categories. Social Dance Class Video   KIN 046B   - Intermediate Social Dance This course is focused on the development of intermediate level social dance skills and knowledge. Dances will be selected from the American Smooth (e.g. Waltz, Tango), American Rhythm (e.g. Rumba, Cha Cha) and night club (e.g. Hustle, West Coast Swing) dance categories.   KIN 047A - Beginning West Coast Swing Designed to improve students' understanding of West Coast Swing dancing and to improve fundamental dance skills common to the dance   KIN 048A - Beginning Latin Dance This course is focused on the development of fundamental Latin dance skills and knowledge. Dances will be selected from the International Latin, American Rhythm (e.g. Rumba, Cha Cha) and night club (e.g. Salsa) dance categories.   KIN 048B - Intermediate Latin Dance This course is focused on the development of intermediate level Latin dance skills and knowledge. Dances will be selected from the International Latin, American Rhythm (e.g. Rumba, Cha Cha) and night club (e.g. Salsa) dance categories. Prerequisite: KIN 046A or KIN 048B, or equivalent dance experience.   KIN 049A   - Topics in Tap Dance I See Dance 049A (below).   KIN 049B   - Topics in Tap Dance II See Dance 049B (below).   KIN 050   - Tai Chi (Non-Combative) Emphasis on knowledge and skill, development of the standard Simplified Tai Chi Form and applications of Tai Chi for life. It is assumed that students enrolled in the class have had little or no experience in Tai Chi.   KIN 051A   - Beginning Aikido This course is focused on the philosophy, history, and basic skills related to the Japanese-derived martial art of Aikido.   KIN 051B   - Intermediate Aikido This course is focused on the development of intermediate level skills and knowledge related to the Japanese-derived martial art of Aikido. It builds upon the basic movement patterns and falling skills introduced in the beginning class.   KIN 052A   - Beginning Judo This course is focused on development the fundamental skills and knowledge related to Judo. Included are basic groundwork and throwing techniques.   KIN 052B   - Intermediate Judo This course is focused on development of intermediate level ground and throwing skills and learning in-depth strategies, philosophy, and culture related to Judo. It builds upon the basic ukemi, newaza, and tachiwaza techniques learned in the beginning class.   KIN 052C   - Competitive Judo Prepares students to use Judo techniques in competitive tournaments. The course will offer intermediate and advanced skills (standing, mat and falling techniques) and strategies to improve competitiveness. Prerequisite: KIN 052A or KIN 052B, and/or instructor consent.   KIN 053A   - Beginning Karate This course is focused on development of fundamental skills and knowledge related to Karate. Included are basic kicking, punching, and blocking techniques.   KIN 053B   - Intermediate Karate This course is focused on development of intermediate level skills and knowledge related to Karate. It builds upon the fundamental skills and techniques developed in the beginning class.   KIN 054A   - Beginning Taekwondo This course is focused on development of fundamental skills and knowledge related to Tae Kwon Do. Included are basic patterns (poomse), kicking and one-step defenses.   KIN 054B   - Intermediate Taekwondo This course is focused on development of intermediate level skills and knowledge related to Tae Kwon Do. It builds upon the fundamental skills and techniques developed in the beginning Tae Kwon Do class.   KIN 055A   - Beginning Self-Defense This course is focused on development of fundamental skills and knowledge related to self defense. Included are mental and physical self-defense skills and techniques applicable under a variety of conditions Self Defense Class Video   KIN 061A - Beginning Hatha Yoga In this course the student will learn the correct movements, postures and sequence used in traditional Hatha Yoga.   KIN 061B - Intermediate Hatha Yoga Further exploration of the theories and practices of Hatha Yoga encompassing the second level series of traditional intermediate Hatha Yoga postures, breathing exercises, and relaxation techniques.   KIN 062A   - Beginning Ice Skating A beginning ice skating course that covers the skills identified by the International Ice Skating Association (IISA).   KIN 063A - Beginning Hiking and Backpacking An introductory course designed to impact skills such as topographical map reading, navigation and hiking. The emphases will be on logistics and operations of adventure excursions and fitness in various wilderness environments.   KIN 063B - Intermediate Hiking and Backpacking Intermediate course designed for the student with previous hiking or outdoor adventure experience. Students are responsible for planning, packing and leading at intervals, the entire group on a 3-day overnight hiking and backpacking excursion. Students will learn topographical map, compass reading, fundamental hiking and trip planning.   KIN 064A   - Beginning Mountaineering Fundamental mountain climbing techniques for a beginning level climber which includes face climbing, chimney climbing, traversing and rappelling.   KIN 065   - Beginning Ice Hockey Basic skills, techniques, strategies and rules of ice hockey. No previous skating is required but the ability to skate is highly recommended.   KIN 106   - Advanced SCUBA and Aquatic Technology Underwater navigation, light salvage, searches, biological sampling, communications, weightless simulations, construction problem solving and lighting. Prerequisite: NAUI SCUBA certification (or equivalent).   DANC 040A   - Topics in Modern Dance I Training experience in the field of beginning modern dance with varied topics. Can be repeated when topic changes.   DANC 041A - Topics in Ballet I Training experience in the field of beginning ballet dance with varied topics. Can be repeated when topic changes.   DANC 042A - Topics in Jazz Dance I Training experience in the field of beginning Jazz dance with varied topics. Can be repeated when topic changes.   KIN 049A   - Topics in Tap Dance I Training and experience in the field of beginning tap dance with varied topics. Can be repeated when topic changes.   KIN 049B   - Topics in Tap Dance II Training and experience in the field of intermediate tap dance with varied topics. Can be repeated for up to 2 units of credit when topic changes.   DANC 149C - Tap Dance III Technique and performance of advanced tap for the advanced tap dancer. One unit may be used one time towards the two unit Physical Education graduation requirement.   DANC 154A - Topics in Dance Technique III Intermediate/advanced dance with varied topics. Prerequisite: Audition or Instructor Approval   DANC 154B - Topics in Dance Technique IV Advanced Dance with varied topics. Prerequisite: Audition or Instructor Approval

Class Policies

• The faculty of the Department of Kinesiology (KIN) hope that you will find your experience in Kinesiology classes valuable in developing and maintaining a repertoire of fitness and leisure time skills, in helping you grow as a totally educated person, and in understanding the guidelines for physical fitness throughout your life span. Moreover, it is hoped that your experiences will be enjoyable.
• Every student must complete two different physical education activity courses to meet the university graduation requirement. No course may be repeated for credit. However, a course may be repeated for no credit with the instructor's permission. Repeated courses can not be accessed through online registration and you must have an add permit code to enroll in the repeated course. Activity classes taken in addition to the two unit requirement are accepted as electives.
• The necessary physiological condition and fitness, and health insurance needs for each class, are the responsibility of the student. All students are expected to abide by the established safety regulations and to immediately report, to the instructor, the occurrence of any accidents. Students with severe physical restrictions may obtain appropriate information relative to meeting the physical education graduation requirement from the Kinesiology office. While rigorous physical exercise has many benefits, it also presents potential hazards for certain groups of individuals. These include PERSONS OF ANY AGE who:   1. are sedentary; 2. have known heart or blood vessel disease, including high blood pressure; 3. have high risk of heart disease (major risk factors include smoking, diabetes mellitus, high cholesterol, heredity, and high blood pressure).   In addition, risk is greater for persons in the above categories who are 40 years of age or older. It is recommended that individuals in the above categories have a complete medical examination, including an exercise electrocardiogram (stress EKG), prior to participation in classes involving vigorous activity. Individuals who choose not to have a medical examination should be aware of the potential risks and hazards of vigorous physical activity to themselves. Participation in KIN classes is at your own risk. Since SJSU does not insure students, students are encouraged to obtain their own accident and medical emergency insurance.
• All classes are open to matriculated students who enroll for credit and more than one class may be taken during a semester. After regular students have enrolled, open university and auditors may enroll on a space available basis, with the instructor's permission. Students should enroll in sections commensurate with their health and ability level. A beginning class, or equivalent, is prerequisite to an intermediate level class; an intermediate class or equivalent, is prerequisite to an advanced class. Instructors may screen for ability level and request inappropriately enrolled students to drop.
• Physical education classes require the same commitment as any other class. University procedures for adding and dropping will be followed. 
• The first class meeting of off-campus or out-of-doors classes will be held in the Spartan Complex buildings. First class meeting locations are posted outside the Kinesiology Department Office. At the first class meeting, directions will be given as to where to meet thereafter. Outdoor classes are expected to meet even during stormy weather. Alternate class meeting locations will be identified in the instructor's course green sheet. Additional notices will be posted on the doors of the men's and women's locker rooms.
• Students are expected to wear clothing and footwear appropriate to the rigors and safety of the activities in which they engage. Class instructors will designate basic requirements. Many students provide their own equipment such as rackets. Where department equipment is issued, the student is held responsible for non-accidental breakage or loss.
• Locker Room Office Hours (Spring and Fall)   Monday-Friday 7:15am-3:45pm No locker room access after hours Towel Service & Locker Rental Instructions (ONLY Available during Spring and Fall semesters)   The men's and women's locker rooms are located inside of the Spartan Complex Building (SPX) off the main hallway.  Individual locker rentals and towel service is available for semester rental.  If you are interested in purchasing a locker and towel service, please follow the instructions noted below.  Access to the swimming pool is through the men's and women's locker rooms. 1. Pay $10 Locker and Towel Fee Online:  https://commerce.cashnet.com/kinsjsu 2. Show receipt to Locker Room Attendant, Manuel Diaz, in SPX 128 (Electronic receipt is acceptable) 3. Get Locker Assignment 4. You must clear out all contents of your locker by Tuesday, May 15th. 5. All locks will be cut and items removed by Friday, May 22nd. Locker Room Policies   1. The locker room staff is here to assist you, but in order to do so, we need your cooperation so that things run smoothly. 2. Lockers will be issued on a first come, first serve basis.  If you have special needs, tell us before you are issued a locker.  NO REFUNDS ARE OFFERED IF YOU DROP A CLASS OR CHANGE YOUR MIND . 3. Locks are not provided for locker renters, you must supply your own padlock.Sharing of lockers is prohibited. 4. Locker Damage: If you find any damage, or stickers attached, to the outside of your locker, report it to the locker room staff immediately. 5. Locker Clearance Date: Tuesday, May 15th. 6. Towel Exchange: One towel will be issued if requested. Locker users may return their towel to the equipment window to be exchanged. Make sure that the staff member sees you put your towel in the laundry bin. Do not use the towel as a cleaning cloth or rag. 7. Lost/Stolen Items: The Kinesiology department and the locker room staff are not responsible for lost or stolen items.  Make sure your locker is properly locked when you leave your locker. 8. Smoking/Eating: Smoking is strictly prohibited on campus. In order to avoid pest infestation, please do not bring food into the locker room.  
• Active participation is essential to ensure maximum benefit for all members of the class. Lack of participation means fewer opportunities to practice that may result in a lower grade. If a chronic illness develops or an accident occurs which requires extended absence, the student should report to the student Health Services for a medical statement and withdraw from the class. There are no excused absences, except for the official excuse from the office of the Dean of Students (usually for off-campus events). In the latter case, the student is responsible for making arrangements (in advance) with the instructor of the class. Students can expect to be evaluated on all material presented during the class. Written tests, skill tests, and class assignments appropriate to the basic grading system of the University (A,B,C,D,F and Credit/No Credit). An incomplete may be assigned according to the policy published in the University bulletin.
• Please remember that this is a classroom, and respect the facility and treat it as though it were any professional health club. Thank you for your compliance with the following Kinesiology Department gymnasium rules. 1. Wear proper workout apparel and sport shoes for class. 2. Students are encouraged to place their personal belongings in lockers in the locker room. 3. No dark soled athletic shoes that make marks on the floor are permitted. 4. No food or drink, other than water, in the gym. Absolutely NO glass containers are allowed. 5. No chewing gum in the gym. 6. Be respectful of others and turn your cell phone off before entering the gym. 7. No tape of any kind on the floors or walls. 8. Help the instructor put all equipment away after class. 9. No skateboards, bikes, rollers, or wheels in the gym. 10. No horse play in the gym. 11. Take your trash out (newspapers, empty bottles, and other waste). 12. Follow the specific rules in your class.
• 1. Proper workout apparel is required. 2. No shoes are allowed on the mat. Students should put their shoes on the shelf in the room or leave outside. 3. Students are encouraged to place their personal belongings in lockers in the locker room. 4. Food and drink, other than water, is not permitted in the gym. Absolutely NO glass containers are allowed. 5. Chewing gum is not permitted. 6. Be respectful of others and turn cell phones off before entering the room. 7. All equipment must be put away after class. 8. No horse play in the gym.No skateboards, bikes, rollers, or wheels in the gym 9. Take your trash with you when you leave! 10. DO NOT LEAVE USED WRAPPING TAPES IN THE ROOM!!!
• 1. Please do not leave sweatshirts/personal belongings on the floor. Locker rooms are available downstairs. 2. Jeans, open-toed shoes, tank-top, sleeveless t-shirts, and hats are not permitted in the weight room. 3. Proper workout apparel is required; shirts, workout pants/shorts, and athletic shoes must be worn at all times. 4. Please re-rack all dumbbells and free weights in their proper positions. 5. Please do not bang or drop weights. 6. Free weights cannot be left on the weight room floor unattended. 7. Food and drink, other than water, is not permitted in the weight room. Absolutely NO glass containers are allowed. 8. Please treat fellow workout participants and equipment with respect. 9. Be respectful of others and turn cell phones off. 10. Use your towel and wipe down each piece of equipment as you finish using it. 11. All equipment must be put away after class, stereo locked up, doors shut/locked, and lights and fans turned off. 12. Take your trash with you when you leave!
• 1. Only swim suits allowed. For safety reasons, you may not wear shorts or t-shirts in the pool. 2. No food or drink permitted in the pool area except water. Absolutely NO glass containers are allowed. 3. No diving in pool. 4. No diving or jumping off the guard stand or balcony. 5. No running on pool deck. 6. No horseplay in the pool and on the deck.All equipment must be put away after class. 7. Take your trash with you when you leave! 8. Students with an open wound should report to the instructor at the beginning of the class. 9. All students must take a shower before entering the pool.

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Forget the gym — this 10-minute yoga routine strengthens muscles and builds lower body flexibility

You only need your mat and a spare 10 minutes

Power up your morning with a 10-minute yoga routine for beginners and advanced yogis. If you want to build full-body strength, boost flexibility and increase mobility without weights, a short yoga workout could help.

We turned to Alo Moves for a gentle power flow yoga routine to energize your body in the morning, or you could gently wind down your body before bedtime. Regardless, we recommend using one of the best yoga mats for home workouts and a yoga block to support your body if you have limited flexibility.

Yoga is a brilliant way to engage your whole body, increase mind-body awareness and mindfulness and reduce stress and anxiety. This particular routine could also activate your core muscles, increasing torso strength, balance and stability.

What is the 10-minute yoga routine by Alo Moves?

Christa Janine leads the routine, and although the yoga routine is short, you’ll still access the many benefits of a yoga practice . Besides, “ exercise snacking ” (fitting in small bouts of exercise throughout the day) is having a bit of a moment right now. 

There are a few things I wish I had known as a yoga beginner , and one of them is the importance of focusing on your breath. Despite the short amount of time spent on your mat for this power yoga routine, bring awareness to your inhale and exhale as Janine guides you through this flow, always coming back to your breath if your mind wanders.

It’s worth a reminder that while the mental and emotional benefits of yoga — feeling calmer and less anxious, for example — can be instantaneous for people, you’ll need to develop a consistent yoga practice to benefit from the physical benefits of yoga. These include like building stronger muscles, core stability or improving balance and flexibility; this doesn’t happen from a one-off 10-minute yoga workout. A strong mindfulness practice can also be built over time. 

Beginners can use this as a standalone routine to ease into a regular yoga practice or add it to an existing exercise routine to support other types of physical exercise. We also recommend using it as a gentle warm-up or cool-down if you have a more advanced practice.

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The 10-minute yoga routine starts with a downward-facing dog, allowing you to bring attention to your breath while easing into any tight muscle groups. From here, Janine ramps up the pace slightly to take you through a series of popular yoga poses that target the entire body, and we particularly love the attention to the hamstrings and hips.

If you need extra intensity, Janine gives you the option to cycle through two more rounds of chaturanga (flow) to challenge your upper body strength and elevate the heart rate before moving on with her into a round of abs. Practice gentle core engagement throughout, bracing your stomach and avoiding holding your breath as you work through hollow rock , flutter kicks and heel touches , targeting the abs, deep stabilizing muscles and obliques.

Janine recommends repeating the power flow routine another time through, including the core finisher, for a full 10-minute workout. Or you can stick to the routine as given if you’re new to yoga. For anyone unfamiliar with breathing techniques, we recommend practicing a short breathing routine to help bring calmness and awareness to your body first.

More from Tom's Guide

• I did 60 minutes of hot yoga for 6 months, and here's what happened to my body  
• 5 compound core exercises that sculpt strong obliques
• Forget the gym, this yoga-inspired workout builds a stronger core and arms in 5 moves

Sam Hopes is a level III fitness trainer, level II reiki practitioner, and senior fitness writer at Future PLC, the publisher of Tom's Guide. She is also about to undertake her Yoga For Athletes training course. Having trained to work with mind and body, Sam is a big advocate of using mindfulness techniques in sport and fitness, and their impact on performance. She’s also passionate about the fundamentals of training and building sustainable training methods.  When she's not writing up her experiences with the latest fitness tech and workouts, you’ll find her writing about nutrition, sleep, recovery, and wellness.

You don’t need the gym to torch your abs — just try this 5 move dumbbell routine

Forget pull-ups — you just need 3 moves, a set of dumbbells and 15 minutes to sculpt your biceps

Don't wait! Get Apple AirTags for just $18 a piece in this 4-pack deal at Amazon

• iheal2003 Nothing against the lady showing the routine, but people want to look like the fit healthy person at the begining in the photo. I would not trust this to help me if the person doing it is that size and shape. Reply
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